What works and what doesn't after you've been up all night.
Written by Michele Cohen Marill
Pushing through the night to study, work, or respond to an emergency can feel downright heroic. You did what you had to do, against the odds.
But once the adrenaline wears off and daylight comes, you may suddenly be a little unsteady on your feet. Surviving the day after an all-nighter can be more difficult than it was to stay awake in the first place.
A night of sleep deprivation affects your brain -- how quickly you can react, how well you can pay attention, how you sort information or remember it. In fact, studies have shown that after an all-nighter, you may be functioning at a similar level as someone who is legally drunk.
You may feel the worst effects just as the next day is beginning.
“You would think you would be the most impaired the longer you’re awake, but that is not the case,” says sleep expert David Dinges, PhD, chief of the division of sleep and chronobiology at the University of Pennsylvania and editor of the journal SLEEP.
Because of the natural flow of your body clock, or circadian rhythm, “you’re actually at the worst 24 hours after your habitual wake-up time," Dinges says. "You’ll have an unbelievably difficult time staying awake and alert.”
That is also the worst time for you to get in a car to drive home. “If you stayed up all night, you should not be driving, period. You are impaired,” says Mark Rosekind, PhD, a fatigue management expert who is now a member of the National Transportation Safety Board. The monotony of the road, combined with your sleep deprivation, can cause you to fall asleep uncontrollably, he says. In a 2005 poll by the National Sleep Foundation, more than a third of adult drivers admitted having nodded off at the wheel.
If you need to continue to work, your brain will try to compensate for the sleep deprivation.
In a study using functional magnetic resonance imaging (fMRI), 16 young adults who had not slept for 35 hours completed tasks of increasing difficulty.
Activity increased in several regions of the brain, as they essentially summoned more “brain power” than they needed when they were well-rested.
“[Sleep-deprived people] can call on cognitive resources they have that they normally don’t need to use to do a certain task. That allows them to perform reasonably well, but they still don’t perform at normal levels,” says researcher Sean P.A. Drummond, PhD, associate professor of psychiatry at the University of California San Diego and the VA San Diego Healthcare System.
Your body clock also will give you a periodic boost, as it triggers a wake signal in your brain. You may feel a second wind in the mid-morning (around 10 a.m.) and again in the early evening (at 6 p.m. or 7 p.m.). “You may feel better, but you’re still likely to be forgetful, slower to react, and less attentive," Dinges says.
Fortunately, there are some things you can do to improve your alertness and make it through the day after.
The antidote to sleeplessness is sleep, says Rosekind, who led a fatigue management program for the National Aeronautics and Space Administration (NASA).
In a study led by Rosekind, pilots on transpacific flights who napped for an average of 26 minutes had 34% fewer performance lapses and were half as likely to show signs of physiologic sleepiness.
Even a nap as short as 10 minutes can benefit you, as your brain quickly moves into slow-wave sleep, Dinges says. If you sleep longer than about 40 or 45 minutes, you may feel groggy when you wake up. This is called sleep inertia, and happens when you wake from a deep sleep. Once you shake off that feeling, you’ll benefit from the nap and feel sharper than you would have without it, Dinges says.
Be strategic with your coffee or energy drink and you’ll get an extended boost in alertness. Most people need about 100 milligrams (mg) to 200 mg of caffeine, depending on their body weight, Rosekind says. (Coffee has about 100 mg of caffeine in a 5-ounce cup, though the content varies based on the strength of the brew.) Over-the-counter caffeine pills also are available in 100 mg or 200 mg doses.
It takes about 15 to 30 minutes for you to feel the effect of the caffeine, and the benefit will last for three to four hours, Rosekind says. “If you plan strategically to use the caffeine every few hours, you can keep yourself at a pretty good level of performance,” he says.
The best strategy: Have your caffeine and lie down for a 30-minute nap. You’ll wake up feeling refreshed, he says.
One caveat: When you finally stop drinking your caffeinated beverage, expect a crash. “The caffeine masks the sleepiness, [but] the sleepiness just keeps building up,” Rosekind says.
Your body clock is attuned to the cycle of darkness and light, so bright light has an alerting effect.
“As people get more and more tired, they often find bright light unpleasant and they’ll deliberately turn the light off,” says Dinges. Instead, you should turn lights on and even step out into the sunshine, Drummond says.
Taking a brisk walk or working out gets your blood moving.
Exercise also boosts your brain power. “If you move your body, there’s automatic feedback from your muscles that goes to the central mechanism of the brain to improve alertness,” says Sharon Keenan, PhD, founder and director of the School of Sleep Medicine of the Stanford University Center for Excellence for the Diagnosis and Treatment of Sleep Disorders.
Even changing your activity or being engaged in a conversation can improve alertness, Rosekind says. But as soon as you stop the activity or conversation, you’re likely to feel sleepy again, he says.
After a night without sleep, your working memory is impaired. That means you can’t keep as many things in your mind at one time, Drummond says.
A study of 40 young adults who had 42 hours of sleep deprivation -- equivalent to staying up all night and the next day until a late bedtime -- showed a 38% decrease in working memory capacity. Imaging studies confirmed that the part of the brain involved in integrating information isn’t as active in people who are sleep deprived.
You may try to snap yourself awake by splashing cold water on your face or opening a window or making the room a bit cooler. You may feel better after taking a shower and dressing up for a new day. But there’s no way to trick your body and mind. That refreshed feeling is destined to be followed by a slump.
“The biological drive for sleep is so great that you just can’t cheat it,” Drummond says. “It is as important for life as water and oxygen and food.”
There’s good news at the end of an all-nighter. Once you finally get to sleep again, you will sleep more deeply than usual, with more slow-wave sleep. “It's better to sleep until you just naturally wake up,” says Dinges, which means you may sleep 9 or 10 hours. That will be the true recovery from your sleepless night, he says.
Sleep experts do not recommend staying awake all night. After all, who wants to feel drowsy, irritable, and have difficulty concentrating the next day?
But we also understand that sometimes all-nighters are unavoidable.
For instance, rushing for an urgent work deadline or caring for a sick child into the wee hours. Under such circumstances, you’ll want to or need to stay awake the next day and maybe even perform well, but how?
While the number one goal after staying up all night should be to begin paying down sleep debt, incidentally and perhaps counterintuitively, the best way to do this is by staying awake the next day (with one exception, as we'll go on to explain). Fortunately, there are science-backed ways to make staying awake after an all-nighter easier and even boost your energy for that make-or-break sales presentation or important family obligation.
Ahead, we share what you should do before, during, and after an all-nighter for that much-needed dose of wakefulness.
What happens when you pull an all-nighter?
Is it possible to stay awake after an all-nighter?
What can I do before an all-nighter to help me stay awake the next day?
What can I do during an all-nighter to help me stay awake the next day?
How can I stay awake after an all-nighter?
We’ll look at what happens when you stay up all night and awake the following day using the Two Laws of Sleep.
If you’re new to this theory, it’s based on the two-process model of sleep, the dominant scientific theory that explains how sleep “works” and was first established by sleep scientist Alexander Borbély in the 1980s.
The Two Laws are:
So, what happens to your sleep debt and body clock when you pull an all-nighter, then stay awake the next day?
Sleep DebtIf you stay awake all night as well as the following day (or approximately 36 hours — the so-called second phase of sleep deprivation), your sleep debt (the amount of sleep you’ve missed relative to your sleep need, measured across 14 days) will be well in excess of the 5-hour threshold at which you're more or less functioning optimally. This will especially be the case if you carried sleep debt into the all-nighter. (The math: if you started your all-nighter with say 3 hours of sleep debt and missed your regular 8 hours of sleep, you’re now bogged down by 11 hours of sleep debt that you’ll need to pay back.
)
But how does sleep debt make itself known physiologically? One way is through adenosine, a sleep-inducing chemical.
During wakefulness, adenosine accumulates in your brain to build up sleep pressure, which is released during sleep. Not meeting your sleep need means your brain doesn’t go through the full adenosine purge. (How much sleep do you need? Learn more here.)
Excess adenosine in your system equals sleep debt. Unsurprisingly, you feel way groggier than usual the morning after your all-nighter. Not to mention struggle with low energy levels (although there are ways to make the best of this, as you’ll see later).
Sleep debt also does a number on your cognitive functions. As sleep expert Matthew Walker explains in Why We Sleep, “the recycle rate of a human being” is about 16 hours, after which “the brain begins to fail.” Sleep resets this recycle rate; staying up throughout the night disrupts it.
Clinical research indicates that going 24 hours without sleep can result in impairments to your cognitive function equivalent to a blood alcohol level (BAC) of 0.
10%. That’s higher than the legal limit in every US state! Study of 36 hours of wakefulness reveals reduced attention spans, slow reaction times, and increased occurrence of microsleeps — brief, involuntary episodes of unconsciousness. Sleep deprivation can also mimic the symptoms of a concussion, a 2020 study warned.
Not only is your brain functioning sub-optimally, but the act of learning, through the mechanisms of memory formation and recall, happens during sleep, especially rapid eye movement (REM) sleep. Researchers explained that adult-born neurons in the brain help consolidate memories when you dream during REM sleep. Going into an exam, for example, after an all-nighter means you’re not only self-sabotaging your cognition from the start (you’re “drunk”), but you likely didn’t learn anything either from all that extra time awake.
The cognitive effects of sleep deprivation also make the process of learning itself harder. Per an article in the Journal of Sleep Medicine Reviews, researchers found that sleep debt affected memory, computational speed, oral fluency and flexibility, and abstract thinking.
This is bad news if you’re headed into a work training or a day of classes after an all-nighter.
To complicate matters, the effects of sleep deprivation easily stack up over time. Acute sleep debt can turn into chronic sleep deprivation, which, in addition to compromised cognitive function, comes with a heightened risk of chronic health issues like Type 2 diabetes, obesity, heart disease, and even cancer. This is one of many reasons why it’s important not to attempt more than one all-nighter in a row (and otherwise prioritize low sleep debt).
Can you die from not sleeping? We look at the research.
Circadian RhythmSo, 36 hours without sleep means you’ve now got a significant amount of sleep debt to pay back, but how does an all-nighter impact your circadian rhythm and next-day energy?
To recap: your circadian rhythm is the roughly 24-hour body clock that regulates everything from your energy levels to your hunger hormones.
In the morning, when your brain senses daylight, the suprachiasmatic nucleus (a group of neurons in your brain’s hypothalamus) or “master clock” releases cortisol, norepinephrine, and serotonin — hormones that help you feel more alert and awake. Later, under conditions of dim light, your brain’s pineal gland produces the sleep-inducing hormone melatonin to ease you into sleep.
When your circadian rhythm is running smoothly — the product of consistent sleep and wake times and sufficient nightly sleep — you can expect a predictable series of energy peaks and dips throughout the day:
Circadian misalignment throws this delicate and predictable pattern off course. And it doesn’t take 36 hours of staying awake, either. Even a slightly (one or two hour) later bedtime and rise time, common for many of us on the weekend, is enough to incite social jetlag – a form of circadian misalignment that affects some 87% of us.
Social jetlag sounds benign, but its symptoms are anything but:
Social jetlag has particularly negative consequences for students.
Research shows affected students are more likely to have unsatisfactory academic performance and reduced emotional well-being. Study also points to more defiant attitudes, violence, substance use, and truancy.
But, social jetlag doesn’t just negatively impact your performance, grades, energy, and emotions for the day. It's also a chronic condition that sets the foundation for more severe health problems. A 2018 medical review shares social jetlag puts you at a greater risk of:
While sleep debt and circadian rhythm operate independently of each other, both of them influence your sleep schedule and overall energy potential.
This is true during periods of normal nightly sleep as well as after an all-nighter.
For starters, sleep debt, courtesy of staying up all night, reduces how much energy you feel to begin with. The extra fatigue will also dampen your energy peaks and augment your energy dips throughout the day. Robbed of the necessary cues your circadian rhythm needs to operate smoothly (predictable exposure to light chief among them), you’ll experience all of the hallmarks of social jetlag, including increased daytime sleepiness, a worse mood, and even digestive issues, as the peripheral clocks in your gut, liver, and pancreas get knocked sizeably off course from a night without sleep.
As you can see, an all-nighter makes you drag your feet through life the next day, figuratively and literally.
Sometimes life throws us a curveball, and we have no choice but to end up burning the midnight oil, then stay awake for the following day.
Perhaps you often work the night shifts and have the occasional social or family obligation to attend to during the day. Or maybe your teething baby is the reason behind your sleepless nights when you have to gear up for nine hours of work (or more) the next day. This makes you worry, “Is it possible to stay awake after an all-nighter?”
Fret not, as we have a plan for you to make the most of your day after staying up all night. From paying back sleep debt to practicing good sleep hygiene protocols that won’t sabotage the following night’s sleep, staying up will likely be difficult, but we’ll share ways to bounce back as quickly as possible. What you do before and during an all-nighter influences your success rate in staying awake the next day, as you’ll see in the next few sections.
In the night(s) leading up to your all-nighter, make it a priority to keep your sleep debt below five hours — the lesser, the better. If you’re currently saddled with sleep debt, tweak your routine over the next few nights to go to bed earlier, nap during your Afternoon Dip (which you can view on the RISE app), and sleep in up to an hour from your usual wake time.
For those who have sleep problems, like insomnia or sleep apnea, that are preventing you from meeting your sleep need, talk to a licensed healthcare professional about your options. Work with your doctor to tackle any underlying medical problems like sleep disorders to boost your chances of a good night’s sleep (or several) before the all-nighter.
These simple lifestyle changes (and medical treatments where necessary) can help you get enough sleep and pay down sleep debt if you have any, to begin with, and keep it minimally low in the run-up to your all-nighter. By going into your all-nighter with minimal to no sleep debt, you’ll have less debt to pay off.
Most importantly, you’ll also increase the odds of staying awake (or even being productive) during the night and the next day.
All-nighters can take a toll on you physically, mentally, and emotionally. But there are science-backed tips you can follow during the night to maintain your energy as much as possible the next day and get back into a good sleep schedule the next night.
They include:
This small adjustment avoids eye strain, which may help you feel more alert.
After your all-nighter, you’ll likely feel dead on your feet and ready to drop into bed, much less stay awake for the next 12 hours or so.
Here’s the thing: it’s entirely possible to stay awake after an all-nighter — and recommended, for the sake of getting back in circadian alignment as quickly as possible — provided you’ve followed the tips in the previous sections and taken notes on the following ones.
After an all-nighter, your no. 1 priority should be to pay back sleep debt, if you want to start feeling and functioning at your best as quickly as possible. This means sleeping more than your baseline biological sleep need for as long as is needed to pay back the debt. (If you’re wondering whether or not you can catch up on sleep, the science says yes*.)
For instance, if your sleep need is nine hours, and you’ve accumulated sleep debt of that magnitude, make sure your sleep schedule for the next few nights accounts for your sleep need with enough room to pay down sleep debt. So, you may aim for a nightly sleep schedule of 10 hours over the next ~nine nights (or use naps to help pay down debt — more on this soon .
That being said, you’re likely tempted to crash and to even sleep much if not all of the next day after an all-nighter. This urge will likely be very strong — remember, staying awake all night hikes up your sleep pressure! But instead, your next-days’ sleep should be strategic.
Go to bed early, take advantage of afternoon naps (ideally within your Afternoon Dip, which you can view on your Energy Schedule in RISE), and sleep in for up to an hour from your usual wake time. We’ll talk more about these in the later sections.
2. Work With, Not Against Your Natural RhythmsThe “Find time on my calendar” feature on your Energy Schedule in RISE shows the best timings to do a particular activity, be it high-stakes tasks like a work meeting or passive ones like household chores.No matter if you have sleep debt or not, your circadian rhythm marches on, day in and day out without fail. In the case of an all-nighter, your energy dips will feel worse, and your energy peaks are now muted.
That said, you can still make the most of them.
Here’s how:
More ways to stay awake here.Paradoxically, one of the best ways to “stay awake” after an all-nighter is to take a nap during your Afternoon Dip. Not only will well-timed naps help you begin paying back sleep debt, but sleep research also suggests that a power nap of just ten minutes can boost cognitive performance, energy levels, and even memory.
Keep your naps under 90 minutes, though. The longer you nap, the more likely you’ll encounter sleep inertia. Because you already have racked up sleep debt from your all-nighter, you might experience some sleep inertia even after a short nap of 10-20 minutes. So too, anything over 90 minutes runs the risk of depleting too much of that sleep pressure we mentioned earlier, making it even more difficult to get to sleep later that night.
You can find some tips for determining the best nap length here.
4. Time Your Light Exposure StrategicallyThe “Bright light control” habit tells you when to get blue light and when to avoid it to get back to circadian alignment after an all-nighter.
On top of the tiredness, you’re also battling poor emotional health, as you feel more irritable and less empathetic. Well-timed light exposure, particularly, bright, natural sunlight, can help boost your mood and wakefulness levels. In short: strategic use of light is good for you — and the people around you. Here’s how to take advantage of its considerable effects:
As you can see, you want bright light early in the day and to avoid it from the evening on.
Add the “Bright light control” habit to your Energy Schedule in RISE for in-app reminders on when to get blue light and when to avoid it. Pair it with the “Block All Blue Light” habit that tells you when to wear blue-light blocking glasses to give you the best chance of getting enough shut-eye. (Find out the type of blue-light blocking glasses you should choose here.)
That said, caffeine stays in your body for up to twelve hours. So, it’s crucial to cut off your caffeine intake at the right time to avoid delaying your bedtime that night and creating even more sleep debt. Use the “Limit Caffeine” habit in RISE to help you with that.
10%. Even if you feel like you’ve caught a “second wind,” driving while sleep deprived puts you and others at significant risk.Staying awake after an all-nighter can feel like a Herculean task. But there are active steps you can take to make it easier on yourself, boost your next day performance, and help you pay back sleep debt as soon as possible.
To recap, keep your sleep debt low before the all-nighter (preferably below five hours). Then, follow the science-backed recommendations on what to do during and after the all-nighter — remember, good sleep hygiene tied to your circadian rhythm is key. (Check out our step-by-step Sleep Guide for more tips.)
Yes, it can be a little overwhelming to remember what to do — and not do — at the right times to stay awake after an all-nighter and pay down sleep debt afterward. That’s where the 20+ science-backed sleep habits in the RISE app come in handy. Tailored to your unique chronobiology, RISE delivers in-app reminders to help you stay awake after an all-nighter and get back to your best as quickly as possible.
Suppose you have a sleepless night - how to cheer up after such an adventure, especially if you need to be alert and active all day long.
If you are 20 years old, then there is no problem, you are able not to sleep for more than a day, and at the same time look like a morning rose, and even work fruitfully. And if not? Then you go online for advice and read: "If possible, try to take a nap." Well, thank you! Advice from the series "Mice, become hedgehogs" That's why VOICE has put together methods for you that really work. Checked on yourself! nine0003
Website editor
Tags:
Health
VOICE Tips
scrubs
cheerful morning
Biorhythms
Getty Images
You probably know that lack of sleep is very bad for the body. This is not only bruises under the eyes and a bad thinking head, but in the future also weight gain and even problems with the hormonal system.
But life dictates its own terms, so from time to time we all experience nights without sleep for one reason or another. How to quickly cheer up after a sleepless night - read in this article. nine0003
Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.
How to cheer up after a sleepless night - first of all, remember that the body works in accordance with biorhythms, regardless of whether you sleep or not. In the late evening, in the middle of the night, at dawn and in the middle of the day, inhuman fatigue will roll over you. It will seem to you that if you do not lie down right now, you will just fall asleep sitting up. This state will last for about 20 minutes, and then there will be a surge of vigor. But few people like to sit for 20 minutes in a state of suspended animation, so the body will have to be deceived.
nine0003
We are used to things that help to cheer up after a sleepless night, for example, strong coffee. But here's a surprise - coffee won't help here, and physical activity will. Get up, stretch, jump and do some exercises. The more active the movements, the better. Over millions of years, our bodies have not changed too much, so physical activity after school hours means one thing - danger is somewhere nearby. You seem to be running from a saber-toothed tiger, otherwise why would you be jumping in the middle of the night? This means that the body mobilizes forces and drowsiness will be removed as if by hand. It also works during the day. nine0003
What to drink to wake up after a sleepless night? Coffee is not your friend in this business. Only the first cup invigorates, and all subsequent ones only aggravate the situation and make you more and more sleepy. Here's the thing: caffeine is absorbed very quickly and raises blood pressure, so you'll feel much more alert in just 15 minutes.
But after an hour you will be even more drawn to sleep, and with each next cup it will be more and more difficult to fight sleep. nine0003
The fact is that coffee contains not only caffeine, but also theophylline theobromine and vitamin PP. These substances, on the contrary, lower the pressure, which makes you want to sleep. Therefore, with each cup of aromatic drink, you seem to swing the swing more strongly: you are more and more cheerful every half an hour, and then you are more and more drawn to a horizontal position. And the more coffee you drink, the more difficult it will be for you to fight drowsiness. So the ways to cheer up after a sleepless night exclude coffee.
How to cheer up after a sleepless night without coffee? Drink green tea. A cup of green tea has as much caffeine as a cup of espresso. But its effect on your body will be much milder, and you will stay alert longer.
The combination of caffeine and tannin found in tea works a little differently than pure caffeine.
If you are thinking about how to cheer up after a sleepless night in the morning, do not save money and turn on bright lights everywhere in the evening, and not just in the room where you are. The same goes for a cloudy day after a sleepless night. This is just a way to deceive the brain: when it is light around, it is more difficult for it to go into sleep mode. If you didn’t sleep at night, and you need to spend the day at the computer, turn up the monitor settings: the brighter the colors are, the easier it will be to fight drowsiness. nine0003
Everyone knows that a contrast shower helps you wake up, so if you are looking for how to cheer up in the morning after a sleepless night, do not forget about this method. Of course, this is the best way to recover, but on one condition: if you didn’t drink anything stronger than coffee that night.
If you came in the morning from a party, a contrast shower is contraindicated for you. Your blood vessels have already suffered, they don’t need an extra load now. You will cheer up for 5 minutes, and then your head will hurt and pull you to sleep. Better take a warm bath, and gradually change the temperature of the water to cool. nine0003
How else can you cheer up after a sleepless night? Use caffeine externally. Don't skimp and don't use the grounds from a cup - you need freshly ground coffee. Apply shower gel to your body, then take a handful of coffee and rub yourself all over. The skin will become fabulously smooth, and the charge of vivacity will definitely last for three hours.
How to cheer up at work after a sleepless night, if you can’t sleep for 15 minutes, do a scrub or take a contrast shower? Try to eat only what you love all day long.
On the net you can find a list of products that supposedly energize, but in this case they will not help you. But your favorite food is a guaranteed pleasure, that is, a guaranteed increase in the level of endorphins. And this cunning hormone makes us feel not only happy, but also cheerful, full of strength and ready to move mountains. nine0003
There can be many reasons for staying awake at night: a child got sick, the neighbors were noisy until the morning, you were writing a report or watching an exciting TV series… The next day you might regret it a lot, but still you need to somehow live, work and benefit society. What to do to cheer up at least for a few hours after a sleepless night?
15 minutes is enough. Perform basic exercises: running in place, squats, bending left and right, swinging your legs. If you can stand on your head, stand in shirshasana, this will help the blood flow, and the brain will start working better.
Or just lean forward while holding the position upside down. The effect will be similar. Straighten up carefully so as not to lose your balance. nine0003
During the day, try to take breaks every hour and do the simplest exercises for two to three minutes: walk around the room, move your shoulders, wave your arms, turn your head.
The simplest thing is to do a series of quick shallow breaths, then inhale and exhale as long as possible. Try a yoga exercise: sit on the floor with your legs crossed, close your nostrils with your right thumb and forefinger. Alternately raise your fingers and breathe like this: inhale through the left nostril - exhale through the right (repeat five times). Then follow the series with the right nostril inhaling and the left nostril exhaling. Stretch well. A burst of energy is guaranteed. nine0003
This exercise can also be performed while sitting on a chair, the main thing is to keep your back straight.
By alternating cold and hot water, the blood will circulate through the body faster, which means that the lungs, heart and brain will receive more nutrition and oxygen.
This promotes concentration, and you will be able to work effectively for several hours.
Wash hands well with cold water throughout the day. It's as refreshing as a full shower and is easy to do even in an office setting. nine0003
Be sure to drink plenty of water during the day: without a night's rest, the body is usually severely dehydrated.
When the energy level in the body tends to zero or even goes into a frightening minus, you usually want to eat something from the "forbidden". But a fatty burger, biscuit or candy will cause a sharp jump in blood glucose, after which it will drop just as suddenly, and you will just want to sleep unbearably. Then you will either have to continue eating sweets, which is not healthy, or still postpone things for tomorrow and go to bed.
nine0003
And if you eat porridge or a sandwich on whole grain bread or healthy sugar-free sweets (such as fruit chips), you will get a good boost of energy.
In the middle of the day, try to find time to sleep. A microsleep for 15–20 minutes can work real miracles: the energy received is enough to remain collected and attentive until the evening.
The technique is very interesting: drink a cup of espresso (you can also eat a few slices of dark chocolate) and immediately go to bed or sit back in an office chair. Set an alarm clock for 20 minutes. This will allow you to wake up before the deep phase of sleep sets in, and it will be easier for you to get up than if you had slept for several hours. In addition, it is by this time that caffeine will begin to act, and you will really feel an impressive surge of energy. nine0003
In addition to drowsiness, one of the unpleasant sensations after a sleepless night is “sand in the eyes”.
To soothe the mucous, drip any moisturizing drops into the eyes. Perform "palming" (from the English word palm, that is, "palm"). Put your elbows on the table and cover your eyes with your palms (thumbs touch the temples, the rest lie crosswise on the bridge of the nose). Stay in this position for a few minutes. This simple technique gives a powerful and fast boost of energy (even vision becomes sharper). nine0003
The body usually responds to mint as a good energy drink, and chewing activates those areas of the brain that are responsible for attention and the ability to analyze. And that's exactly what you need to keep doing your job.
There are many active points on our feet that stimulate the work of internal organs and the brain. Any foot massage affects the state of the whole organism. In order to cheer up for an hour or two, it is quite enough for a couple of minutes to vigorously roll balls with your feet or walk on stones.
